As we sprinkle AM sessions in throughout the week, we will be throwing two extra conditioning sessions in a week. You can do these any days of the week but aim to split up the sessions to maximize both AM and PM sessions with at least 90 mins -2 hours between sessions.
| Monday – 4/2/18 – MS/Hi-Hang Snatch/ Condition/ Post Chain/ Core | |
| AM Session: | Row – 300m X 15 Sets – rest 1 min – aim for same output/Time every set |
| PM Session | |
| 1 | Every 90 seconds, for 9 minutes (6 sets): Muscle Snatch x 1 rep (build over the 6 sets to something heavy for today) |
| 2 | Every minute, on the minute, for 12 minutes: High Hang Snatch x 1 rep @ 70-75% – (pause in the receiving position for 2 full seconds before standing) |
| 3 | 21 Min EMOM |
| 1 – 15/12 Cal Row | |
| 2 – 10 Push Press (115/75) | |
| 3 – 3-6 Burpee Ring Muscle Ups | |
| 4 | A1) Glute Ham Raises X 5-7 reps @20X1 – rest 30 Sec |
| A2) Weighted Plank X 30 Sec -rest 30 Sec | |
| A3) Hollow Rock X 20 Sec – right into | |
| A4) Hollow Hold X 10 Sec – rest 2 min X 4 Sets |